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  6. Whey vs. Yolk

Whey vs. Yolk — In-Depth Nutrition Comparison

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How are whey and yolk different?

  • Yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, iron, and vitamin A than whey.
  • Daily need coverage for cholesterol for yolk is 361% higher.
  • Whey has less saturated fat.
  • Yolk has a lower glycemic index (0) than whey (43).

Whey, sweet, fluid and Egg, yolk, raw, fresh are the varieties used in this article.

Infographic

Whey vs Yolk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Yolk
Yolk
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +47.7%
Contains more CalciumCalcium +174.5%
Contains more IronIron +4450%
Contains more CopperCopper +1825%
Contains more ZincZinc +1669.2%
Contains more PhosphorusPhosphorus +747.8%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +5400%
Contains more SeleniumSelenium +2847.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Whey
Whey
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Yolk
Yolk
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 81% 127% 52% 44% 122% 0.45% 179% 81% 244% 1.8% 110%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +208.3%
Contains more Vitamin AVitamin A +12600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +388.9%
Contains more Vitamin B2Vitamin B2 +234.2%
Contains more Vitamin B5Vitamin B5 +680.7%
Contains more Vitamin B6Vitamin B6 +1029%
Contains more Vitamin B12Vitamin B12 +596.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14500%

All nutrients comparison - raw data values

Nutrient Whey Yolk DV% diff.
Cholesterol 2mg 1085mg 361%
Choline 16mg 820.2mg 146%
Selenium 1.9µg 56µg 98%
Vitamin B12 0.28µg 1.95µg 70%
Vitamin B5 0.383mg 2.99mg 52%
Phosphorus 46mg 390mg 49%
Vitamin A 3µg 381µg 42%
Saturated fat 0.23g 9.551g 42%
Fats 0.36g 26.54g 40%
Folate 1µg 146µg 36%
Iron 0.06mg 2.73mg 33%
Protein 0.85g 15.86g 30%
Monounsaturated fat 0.1g 11.738g 29%
Vitamin B2 0.158mg 0.528mg 28%
Polyunsaturated fat 0.011g 4.204g 28%
Vitamin D* 218 IU 27%
Vitamin D 5.4µg 27%
Vitamin B6 0.031mg 0.35mg 25%
Zinc 0.13mg 2.3mg 20%
Vitamin E 0mg 2.58mg 17%
Calories 27kcal 322kcal 15%
Vitamin B1 0.036mg 0.176mg 12%
Calcium 47mg 129mg 8%
Copper 0.004mg 0.077mg 8%
Potassium 161mg 109mg 2%
Manganese 0.001mg 0.055mg 2%
Carbs 5.14g 3.59g 1%
Magnesium 8mg 5mg 1%
Vitamin K 0µg 0.7µg 1%
Protein per 100 calories 3.1g 4.9g N/A
Calories per 10 g protein 318kcal 203kcal N/A
Weight per 100 calories 370g 31g N/A
Unsaturated / Saturated Fat ratio 0.48 1.7 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 3.59g N/A
Sugar 5.14g 0.56g N/A
Sodium 54mg 48mg 0%
Vitamin B3 0.074mg 0.024mg 0%
Tryptophan 0.013mg 0.177mg 0%
Threonine 0.054mg 0.687mg 0%
Isoleucine 0.047mg 0.866mg 0%
Leucine 0.078mg 1.399mg 0%
Lysine 0.068mg 1.217mg 0%
Methionine 0.016mg 0.378mg 0%
Phenylalanine 0.027mg 0.681mg 0%
Valine 0.046mg 0.949mg 0%
Histidine 0.016mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Yolk
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +43.2%
Contains more WaterWater +78%
Contains more ProteinProtein +1765.9%
Contains more FatsFats +7272.2%
Contains more OtherOther +220.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +11638%
Contains more Poly. FatPolyunsaturated fat +38118.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.